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Category: WOD

  • CrossFit – Sat, Mar 7

    CrossFit One World – CrossFit 10042025 P Mod (Time) For Time: 50 Cal Assault Bike 50 HSPU 50 Back Squats 95/135 (RX+ 115/155) 50 Overhead Squat 65/95 (RX+ 95/135) 50 Back Squat 95/135 (RX+ 115/155) 50 HSPU 50 Cal Assault Bike You go, I go – split up reps however you like

    Read More: CrossFit – Sat, Mar 7

  • CrossFit – Fri, Mar 6

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: CrossFit – Fri, Mar 6

  • Hype Hitters – Thu, Mar 5

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Thu, Mar 5

  • CrossFit – Thu, Mar 5

    CrossFit One World – CrossFit Dynamic Effort Total Body Warm-Up (No Measure) 400m Run Couch stretch x 30s/ea Banded lat stretch x 30s/ea + 3 sets: 12/10 Cal Row 10 Jerk Grip OHS 10 Barbell good mornings Strength (7 Rounds for weight) Every 90s x 7 1 Clean Pull + 1 Squat Clean + 1…

    Read More: CrossFit – Thu, Mar 5

  • Hype Hitters – Wed, Mar 4

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Wed, Mar 4

  • CrossFit – Wed, Mar 4

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 3 sets: 20 Banded good mornings 50ft High Knee 50ft Butt Kickers 50ft Side Shuffle Gymnastics (No Measure) EMOM x 8 Min 1 – :30 Hollow Hold Min 2 – 15 TTB rest 2min + EMOM x 8 Min 1 – :30s Forearm plank…

    Read More: CrossFit – Wed, Mar 4

  • Hype Hitters – Tue, Mar 3

    Announcements + March Events & Activities + 6th: Friday Night Lights (Crossfit Open) @ 6:00 PM 8th: Daylight Saving Spring Forward 13th: Friday Night Lights (Crossfit Open) @ 6:00 PM 15th: Free Skill Seminar (Squat – Coach Pai) @ 10:00 AM – 11:30 AM 29th: Free Skill Seminar (Snatch – Coach Zoe & JJ) @…

    Read More: Hype Hitters – Tue, Mar 3

  • CrossFit – Tue, Mar 3

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 500m Row Couch stretch x 30s/ea Ankle stretch x 30s/ea + 3 sets: 10 alternating step-ups 10 Air Squats :30s Hollow Hold Strength (5 Rounds for weight) Every 3min x 5 Back Squat x 8 reps Kneeling Jump x 5 reps Conditioning (3 Rounds…

    Read More: CrossFit – Tue, Mar 3

  • CrossFit – Mon, Mar 2

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 15-20s Chin-up Hold 3 wall walks 25 band pull aparts Strength (5 Rounds for weight) Every 3min x 5 Close grip bench x 8 reps Ring Row x 15 reps…

    Read More: CrossFit – Mon, Mar 2

  • CrossFit – Mon, Mar 2

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 500m Row pec stretch x 30s/ea banded lat stretch x 30s/ea + 3 sets: 10 Scap Pull-ups 15 Push-ups 10 MB OH Slams Strength (5 Rounds for weight) Every 3min x 5 Push Jerk x 4 reps DB Plank Row x 16 reps heavier…

    Read More: CrossFit – Mon, Mar 2

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  • CrossFit – Mon, May 18

    CrossFit One World – CrossFit Max Effort Upper Warm-Up (No Measure) 400m Run banded lat stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 50ft Bear Crawl 25 Band pull-aparts 25 DB Lateral Raises Strength (5 Rounds for weight) Every 3min x 5 Push Press x 3 reps SA DB Row x 10ea Conditioning…

  • CrossFit – Sun, May 17

    CrossFit One World – CrossFit Clean Complex (Weight) E2MOMx5 Clean deadlift Clean High Pull Hang Power Clean Front Squat Hang Squat Clean Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 20 Double-Under /30 Sec Single 10 Devils Press 35/20 20 Ab-Mat Sit-ups 100 m Run

  • Hype Hitters – Sat, May 16

    CrossFit One World – Hype Hitters Metcon (6 Rounds for weight) Metcon (Time)

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